Cable Deadlift vs Barbell Deadlift Strength Standards
Compare your cable deadlift and barbell deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Displayed machine or cable resistance for Cable Deadlift and Total barbell weight for Barbell Deadlift. Use the selected cable resistance for the strict cable deadlift setup and a conventional deadlift from the floor to full lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable deadlift and barbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable deadlift and barbell deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable Deadlift / Barbell Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Cable Deadlift; the second is Barbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 81 / 252 lb 36.7 / 114.3 kg | 112 / 322 lb 50.8 / 146.1 kg | 154 / 371 lb 69.9 / 168.3 kg | 199 / 420 lb 90.3 / 190.5 kg |
| 130 lb 59 kg | 85 / 266 lb 38.6 / 120.7 kg | 118 / 339 lb 53.5 / 153.8 kg | 162 / 391 lb 73.5 / 177.4 kg | 210 / 443 lb 95.3 / 200.9 kg |
| 140 lb 63.5 kg | 90 / 279 lb 40.8 / 126.6 kg | 124 / 357 lb 56.2 / 161.9 kg | 171 / 411 lb 77.6 / 186.4 kg | 220 / 465 lb 99.8 / 210.9 kg |
| 150 lb 68 kg | 94 / 292 lb 42.6 / 132.4 kg | 130 / 373 lb 59 / 169.2 kg | 179 / 431 lb 81.2 / 195.5 kg | 231 / 487 lb 104.8 / 220.9 kg |
| 160 lb 72.6 kg | 98 / 305 lb 44.5 / 138.3 kg | 136 / 390 lb 61.7 / 176.9 kg | 186 / 449 lb 84.4 / 203.7 kg | 241 / 508 lb 109.3 / 230.4 kg |
| 170 lb 77.1 kg | 102 / 318 lb 46.3 / 144.2 kg | 141 / 406 lb 64 / 184.2 kg | 194 / 468 lb 88 / 212.3 kg | 251 / 529 lb 113.9 / 240 kg |
| 180 lb 81.6 kg | 106 / 330 lb 48.1 / 149.7 kg | 147 / 422 lb 66.7 / 191.4 kg | 202 / 486 lb 91.6 / 220.4 kg | 260 / 550 lb 117.9 / 249.5 kg |
| 190 lb 86.2 kg | 110 / 342 lb 49.9 / 155.1 kg | 152 / 437 lb 68.9 / 198.2 kg | 209 / 504 lb 94.8 / 228.6 kg | 270 / 570 lb 122.5 / 258.5 kg |
| 200 lb 90.7 kg | 114 / 354 lb 51.7 / 160.6 kg | 157 / 452 lb 71.2 / 205 kg | 216 / 522 lb 98 / 236.8 kg | 279 / 590 lb 126.6 / 267.6 kg |
| 210 lb 95.3 kg | 118 / 366 lb 53.5 / 166 kg | 162 / 467 lb 73.5 / 211.8 kg | 223 / 539 lb 101.2 / 244.5 kg | 289 / 609 lb 131.1 / 276.2 kg |
| 220 lb 99.8 kg | 121 / 377 lb 54.9 / 171 kg | 168 / 482 lb 76.2 / 218.6 kg | 230 / 556 lb 104.3 / 252.2 kg | 298 / 629 lb 135.2 / 285.3 kg |
| 230 lb 104.3 kg | 125 / 388 lb 56.7 / 176 kg | 173 / 496 lb 78.5 / 225 kg | 237 / 572 lb 107.5 / 259.5 kg | 307 / 647 lb 139.3 / 293.5 kg |
| 240 lb 108.9 kg | 129 / 400 lb 58.5 / 181.4 kg | 178 / 511 lb 80.7 / 231.8 kg | 244 / 589 lb 110.7 / 267.2 kg | 316 / 666 lb 143.3 / 302.1 kg |
| 250 lb 113.4 kg | 132 / 411 lb 59.9 / 186.4 kg | 183 / 525 lb 83 / 238.1 kg | 251 / 605 lb 113.9 / 274.4 kg | 324 / 684 lb 147 / 310.3 kg |
| 260 lb 117.9 kg | 136 / 422 lb 61.7 / 191.4 kg | 187 / 539 lb 84.8 / 244.5 kg | 258 / 621 lb 117 / 281.7 kg | 333 / 703 lb 151 / 318.9 kg |
| 270 lb 122.5 kg | 139 / 432 lb 63 / 196 kg | 192 / 552 lb 87.1 / 250.4 kg | 264 / 637 lb 119.7 / 288.9 kg | 341 / 720 lb 154.7 / 326.6 kg |
| 280 lb 127 kg | 142 / 443 lb 64.4 / 200.9 kg | 197 / 566 lb 89.4 / 256.7 kg | 271 / 653 lb 122.9 / 296.2 kg | 350 / 738 lb 158.8 / 334.8 kg |
| 290 lb 131.5 kg | 146 / 453 lb 66.2 / 205.5 kg | 201 / 579 lb 91.2 / 262.6 kg | 277 / 668 lb 125.6 / 303 kg | 358 / 756 lb 162.4 / 342.9 kg |
| 300 lb 136.1 kg | 149 / 464 lb 67.6 / 210.5 kg | 206 / 593 lb 93.4 / 269 kg | 283 / 683 lb 128.4 / 309.8 kg | 366 / 773 lb 166 / 350.6 kg |
Women’s Cable Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Cable Deadlift; the second is Barbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 46 / 149 lb 20.9 / 67.6 kg | 66 / 201 lb 29.9 / 91.2 kg | 94 / 240 lb 42.6 / 108.9 kg | 124 / 275 lb 56.2 / 124.7 kg |
| 110 lb 49.9 kg | 49 / 159 lb 22.2 / 72.1 kg | 71 / 214 lb 32.2 / 97.1 kg | 100 / 256 lb 45.4 / 116.1 kg | 132 / 293 lb 59.9 / 132.9 kg |
| 120 lb 54.4 kg | 52 / 168 lb 23.6 / 76.2 kg | 75 / 227 lb 34 / 103 kg | 106 / 271 lb 48.1 / 122.9 kg | 140 / 310 lb 63.5 / 140.6 kg |
| 130 lb 59 kg | 55 / 177 lb 24.9 / 80.3 kg | 79 / 239 lb 35.8 / 108.4 kg | 112 / 286 lb 50.8 / 129.7 kg | 147 / 327 lb 66.7 / 148.3 kg |
| 140 lb 63.5 kg | 57 / 186 lb 25.9 / 84.4 kg | 83 / 251 lb 37.6 / 113.9 kg | 117 / 301 lb 53.1 / 136.5 kg | 155 / 344 lb 70.3 / 156 kg |
| 150 lb 68 kg | 60 / 195 lb 27.2 / 88.5 kg | 87 / 263 lb 39.5 / 119.3 kg | 123 / 315 lb 55.8 / 142.9 kg | 162 / 360 lb 73.5 / 163.3 kg |
| 160 lb 72.6 kg | 63 / 204 lb 28.6 / 92.5 kg | 91 / 275 lb 41.3 / 124.7 kg | 128 / 329 lb 58.1 / 149.2 kg | 169 / 376 lb 76.7 / 170.6 kg |
| 170 lb 77.1 kg | 65 / 212 lb 29.5 / 96.2 kg | 95 / 286 lb 43.1 / 129.7 kg | 134 / 342 lb 60.8 / 155.1 kg | 176 / 391 lb 79.8 / 177.4 kg |
| 180 lb 81.6 kg | 68 / 220 lb 30.8 / 99.8 kg | 98 / 297 lb 44.5 / 134.7 kg | 139 / 356 lb 63 / 161.5 kg | 183 / 407 lb 83 / 184.6 kg |
| 190 lb 86.2 kg | 70 / 228 lb 31.8 / 103.4 kg | 102 / 308 lb 46.3 / 139.7 kg | 144 / 369 lb 65.3 / 167.4 kg | 190 / 421 lb 86.2 / 191 kg |
| 200 lb 90.7 kg | 73 / 236 lb 33.1 / 107 kg | 105 / 319 lb 47.6 / 144.7 kg | 149 / 382 lb 67.6 / 173.3 kg | 196 / 436 lb 88.9 / 197.8 kg |
| 210 lb 95.3 kg | 75 / 244 lb 34 / 110.7 kg | 109 / 329 lb 49.4 / 149.2 kg | 154 / 394 lb 69.9 / 178.7 kg | 203 / 451 lb 92.1 / 204.6 kg |
| 220 lb 99.8 kg | 77 / 252 lb 34.9 / 114.3 kg | 112 / 340 lb 50.8 / 154.2 kg | 159 / 407 lb 72.1 / 184.6 kg | 209 / 465 lb 94.8 / 210.9 kg |
| 230 lb 104.3 kg | 80 / 259 lb 36.3 / 117.5 kg | 116 / 350 lb 52.6 / 158.8 kg | 164 / 419 lb 74.4 / 190.1 kg | 215 / 479 lb 97.5 / 217.3 kg |
| 240 lb 108.9 kg | 82 / 267 lb 37.2 / 121.1 kg | 119 / 360 lb 54 / 163.3 kg | 168 / 431 lb 76.2 / 195.5 kg | 222 / 492 lb 100.7 / 223.2 kg |
How Your Cable Deadlift vs Barbell Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable deadlift strength level
The standards use the sex-specific thresholds from the individual Cable Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell deadlift strength level
The deadlift data uses lifters ages 18–39. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the cable deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell deadlift targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Deadlift and Barbell Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell deadlift standard is higher; below zero means the cable deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
100.2 → 184.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the cable deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the cable deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +171 lb +77.6 kg | +210 lb +95.3 kg | +217 lb +98.4 kg | +221 lb +100.2 kg |
| 130 lb 59 kg | +181 lb +82.1 kg | +221 lb +100.3 kg | +229 lb +103.9 kg | +233 lb +105.6 kg |
| 140 lb 63.5 kg | +189 lb +85.8 kg | +233 lb +105.7 kg | +240 lb +108.8 kg | +245 lb +111.1 kg |
| 150 lb 68 kg | +198 lb +89.8 kg | +243 lb +110.2 kg | +252 lb +114.3 kg | +256 lb +116.1 kg |
| 160 lb 72.6 kg | +207 lb +93.8 kg | +254 lb +115.2 kg | +263 lb +119.3 kg | +267 lb +121.1 kg |
| 170 lb 77.1 kg | +216 lb +97.9 kg | +265 lb +120.2 kg | +274 lb +124.3 kg | +278 lb +126.1 kg |
| 180 lb 81.6 kg | +224 lb +101.6 kg | +275 lb +124.7 kg | +284 lb +128.8 kg | +290 lb +131.6 kg |
| 190 lb 86.2 kg | +232 lb +105.2 kg | +285 lb +129.3 kg | +295 lb +133.8 kg | +300 lb +136 kg |
| 200 lb 90.7 kg | +240 lb +108.9 kg | +295 lb +133.8 kg | +306 lb +138.8 kg | +311 lb +141 kg |
| 210 lb 95.3 kg | +248 lb +112.5 kg | +305 lb +138.3 kg | +316 lb +143.3 kg | +320 lb +145.1 kg |
| 220 lb 99.8 kg | +256 lb +116.1 kg | +314 lb +142.4 kg | +326 lb +147.9 kg | +331 lb +150.1 kg |
| 230 lb 104.3 kg | +263 lb +119.3 kg | +323 lb +146.5 kg | +335 lb +152 kg | +340 lb +154.2 kg |
| 240 lb 108.9 kg | +271 lb +122.9 kg | +333 lb +151.1 kg | +345 lb +156.5 kg | +350 lb +158.8 kg |
| 250 lb 113.4 kg | +279 lb +126.5 kg | +342 lb +155.1 kg | +354 lb +160.5 kg | +360 lb +163.3 kg |
| 260 lb 117.9 kg | +286 lb +129.7 kg | +352 lb +159.7 kg | +363 lb +164.7 kg | +370 lb +167.9 kg |
| 270 lb 122.5 kg | +293 lb +133 kg | +360 lb +163.3 kg | +373 lb +169.2 kg | +379 lb +171.9 kg |
| 280 lb 127 kg | +301 lb +136.5 kg | +369 lb +167.3 kg | +382 lb +173.3 kg | +388 lb +176 kg |
| 290 lb 131.5 kg | +307 lb +139.3 kg | +378 lb +171.4 kg | +391 lb +177.4 kg | +398 lb +180.5 kg |
| 300 lb 136.1 kg | +315 lb +142.9 kg | +387 lb +175.6 kg | +400 lb +181.4 kg | +407 lb +184.6 kg |
How Women’s Cable Deadlift and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
68.5 → 122.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the cable deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the cable deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +103 lb +46.7 kg | +135 lb +61.3 kg | +146 lb +66.3 kg | +151 lb +68.5 kg |
| 110 lb 49.9 kg | +110 lb +49.9 kg | +143 lb +64.9 kg | +156 lb +70.7 kg | +161 lb +73 kg |
| 120 lb 54.4 kg | +116 lb +52.6 kg | +152 lb +69 kg | +165 lb +74.8 kg | +170 lb +77.1 kg |
| 130 lb 59 kg | +122 lb +55.4 kg | +160 lb +72.6 kg | +174 lb +78.9 kg | +180 lb +81.6 kg |
| 140 lb 63.5 kg | +129 lb +58.5 kg | +168 lb +76.3 kg | +184 lb +83.4 kg | +189 lb +85.7 kg |
| 150 lb 68 kg | +135 lb +61.3 kg | +176 lb +79.8 kg | +192 lb +87.1 kg | +198 lb +89.8 kg |
| 160 lb 72.6 kg | +141 lb +63.9 kg | +184 lb +83.4 kg | +201 lb +91.1 kg | +207 lb +93.9 kg |
| 170 lb 77.1 kg | +147 lb +66.7 kg | +191 lb +86.6 kg | +208 lb +94.3 kg | +215 lb +97.6 kg |
| 180 lb 81.6 kg | +152 lb +69 kg | +199 lb +90.2 kg | +217 lb +98.5 kg | +224 lb +101.6 kg |
| 190 lb 86.2 kg | +158 lb +71.6 kg | +206 lb +93.4 kg | +225 lb +102.1 kg | +231 lb +104.8 kg |
| 200 lb 90.7 kg | +163 lb +73.9 kg | +214 lb +97.1 kg | +233 lb +105.7 kg | +240 lb +108.9 kg |
| 210 lb 95.3 kg | +169 lb +76.7 kg | +220 lb +99.8 kg | +240 lb +108.8 kg | +248 lb +112.5 kg |
| 220 lb 99.8 kg | +175 lb +79.4 kg | +228 lb +103.4 kg | +248 lb +112.5 kg | +256 lb +116.1 kg |
| 230 lb 104.3 kg | +179 lb +81.2 kg | +234 lb +106.2 kg | +255 lb +115.7 kg | +264 lb +119.8 kg |
| 240 lb 108.9 kg | +185 lb +83.9 kg | +241 lb +109.3 kg | +263 lb +119.3 kg | +270 lb +122.5 kg |
Cable Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict cable deadlift test and a conventional barbell deadlift. Use strict canonical Cable Deadlift and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Cable Deadlift setup and load convention
the selected cable resistance for the strict cable deadlift setup valid Cable Deadlift reps pull from the approved low cable start to a controlled standing finish without turning the rep into a pull-through, squat, arm pull, or bounced stack rep Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Cable Deadlift result and one recent Barbell Deadlift result
Use each exercise’s canonical input: Displayed machine or cable resistance for Cable Deadlift and Total barbell weight for Barbell Deadlift.
Related Tools
- Cable Deadlift — View the individual Cable Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.